Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Row Arms Only (legs fully extended)
1:00 Row Legs Only (Arms fully extended)
1:00 Row (regular)
2. Workout Prep
2 sets:
20-second Row (Build in pace)
10-second Rest
Workout
Numbuh Three (Distance)
Freedom/Independence/Liberty:
Tabata Row (20 rounds)
20-seconds Max Distance Row
10-second Rest
Target Total Meters:
Men: 1900+ Meters
Women: 1600+ Meters
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Barbell Romanian Deadlift
Hamstring Ring Curls
Seated Dumbbell Calf Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers
Adductor Rockbacks
Down Dog